10 Moves to Keep You Healthy

Any weakness in your kinetic chain can compromise your form, leading to gait changes that increase your risk of getting hurt. Plus, strong muscles absorb more of the force that occurs when you strike the ground, meaning less of it remains to damage your bones, joints, and ligaments.

Do this routine (designed by coach and personal trainer Jeff Horowitz) two or three times per week. Start with one set of 10 reps of each exercise and work your way up to two sets of 20 reps.

Crunched for time? Do the moves labeled with an asterisk. Those target hip muscles that keep your pelvis stable while running, which is especially critical for injury prevention.

One-Legged Deadlift*

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Stand on your right leg. Tip your upper body forward while raising your left leg behind you, keeping your back, arms, and right leg straight. Return to starting position. After one set, switch to the other leg and repeat.

Next level: Don’t touch your leg down between reps—this works your stabilizing muscles even more.

Side Hip Raises*

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Start in a side plank position, balancing on your left elbow. Holding your body in a straight line, lower your hips until they’re about an inch off the ground, then raise back up for one rep. After completing one set, repeat on the other side.

Next level: Hold your opposite arm in the air to increase the challenge to your core.

Lateral Lunge*

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From standing, step out to your left, bending that knee to a 90-degree angle while keeping your right leg straight. Step back to the starting position. Repeat in the opposite direction, stepping out to the right and bending your right knee, for one rep.

Next level: Hold a dumbbell or medicine ball close to your chest.

Bridges*

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Lie on your back with your knees bent and feet flat on the floor. Lift your hips until your knees form a straight line with your upper body. Lower back down for one rep.

Next level: Hold one leg straight out several inches off the floor and do the move on the other leg. Switch legs and repeat.

Deadlift and Front Swings

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Stand with your legs wide, holding a dumbbell vertically with both hands. Bend forward into a deadlift position, sticking your butt back and keeping your back slightly arched. As you straighten back up, swing the dumbbell overhead. Lower to starting position for one rep.

Pushups

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Lie face down with palms just outside your armpits. Extend your elbows to raise your body, then bend to lower back down to an inch or two off the floor for one rep. If this is too hard, place your palms on a step to elevate your upper body.

Next level: Do with your feet on a stability ball.

Diagonal Swing

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Stand holding a dumbbell with both hands. Start with the dumbbell by your left outer hip, then rotate to swing it up and above your right shoulder. Keep your arms straight and follow the weight with your eyes. Repeat on the other side for one rep.

Next level: Use a heavier dumbbell.

Russian Twists

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Sit with your knees bent, heels on the ground, holding a medicine ball (or dumbbell). Keeping your back straight, lean backward. Twist to the right and then the left—almost touching the medicine ball to the ground—for one rep.

Next level: Keep your feet off the floor and do the same movement.

Side Leg Raises*

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Lie on your left side with your legs straight. Raise your right leg as high as you can, then bring it back down for one rep. After completing one set, switch to the other side and repeat.

Next level: Start in side plank position, resting on one elbow while raising the opposite leg.

Knee Tucks

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Start in a straight-armed plank with your feet on an exercise ball. Keep your upper body steady and bend your knees, rolling the ball toward you. Tuck your legs in fully and then extend your legs again for one rep.

Cindy KuzmaContributing WriterCindy is a freelance health and fitness writer, author, and podcaster who’s contributed regularly to Runner’s World since 2013.

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